Workout of the day

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

5×3

*Start at 75% and work up

B: Metcon (Time)

Rx 100 DU, R+ 25 Triple Unders

Then…

21-15-9

Deadlift (R+ 225/155, Rx 165/125)

Burpee Over Bar

Then…

Rx 100 DU, R+ 25 Triple Unders

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

10 DB Z Press

10 Ring Face Pulls

15 Supermans

15 Lying Sliding Ham Curls

B: Metcon (Calories)

5x :30 on/:30 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

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A1: Split Jerk

10×1

Work your way up

A2: Metcon (No Measure)

Ring Rows 5×10

B: Metcon (Time)

4 Rounds

250m Run

15 Shoulder to OH (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

7 V-Ups

7 Straddle V-Ups

:30 Hollow Hold

B: Back Squat

5×5

*Stay in the 70-80% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

10 DB Rengade Rows (5L/5R) (R+55/35, Rx 45/25)

10 HSPU

10 DB OH Squats w/ two DB

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

3-5 Strict HSPU + :30 Second HS Hold

B: Squat Snatch

7x (3 Position Snatch)

*Hips, Knees, Ground

*Start at 60% and work up

C: Metcon (AMRAP - Reps)

AMRAP 7min

3, 6, 9, 12, 15…

Clean and Jerk (R+135/95, Rx 115/75)

Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Get Ready for Murph

Pick numbers that you can stick with.

EMOM 25min

3-5 Pull Ups

5-10 Push Up

10-15 Squats

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
After Part A Rest 10mins and Run 1mile